Author Topic: Chris' training journal  (Read 292279 times)

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ChrisM

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Re: Chris' training journal
« Reply #1335 on: December 08, 2017, 04:55:29 pm »
0
Ok yup, lower back (specifically spinal erectors) is fried. Not broken I believe just seriously fatigued and tight. Had to drop weight in todays bent over rows considerably and that was after dropping a few ibuprofen in my pre workout lol! Managed to get the work done tho without considerable pain just tender and sore. Skipped some of the more intensive core work in attempt to be healed up for Mondays squats. Im thinking ill spemd the rest of 2017 focusing on getting my strength up and doing a lot of unilateral assistance work on my legs then try some ME plyo and dunk work in early Jan.
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seifullaah73

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Re: Chris' training journal
« Reply #1336 on: December 08, 2017, 08:28:47 pm »
+1
Ok yup, lower back (specifically spinal erectors) is fried. Not broken I believe just seriously fatigued and tight. Had to drop weight in todays bent over rows considerably and that was after dropping a few ibuprofen in my pre workout lol! Managed to get the work done tho without considerable pain just tender and sore. Skipped some of the more intensive core work in attempt to be healed up for Mondays squats. Im thinking ill spemd the rest of 2017 focusing on getting my strength up and doing a lot of unilateral assistance work on my legs then try some ME plyo and dunk work in early Jan.

Man that sucks.

Do you think you would be able to manage the mckenzie stretch method for that lower back problem.

Where you lie on your front and you raise your upper body and resting on your forearms on the floor to hold your body there and when you can progress you can progress towards going on your hands and progressively straightening it out.

good luck with it. just my 2 cents.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

ChrisM

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Re: Chris' training journal
« Reply #1337 on: December 09, 2017, 03:38:59 am »
+1
Oh yea I can do that. Nuetral posture isnt bad and hyper extension is meh. The pain comes with any forward lean. That just ignites my erectors currently. Its getting better already tho I believe. Ive stretched and heated it 3x today. Its 337am now and I just got back to the house after having a hell of a good time and im doing one more round of heat/stretches and passing out.

But hey, the girls said now my back looks like it hurts and that im not allowed to wesr a cutoff in the gym for a few days. If my back made it through the last 3 hours... ill be ok 😂😂😂
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ChrisM

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Re: Chris' training journal
« Reply #1338 on: December 09, 2017, 07:22:33 pm »
+2
Was bored today so hit the gym with the guys. Did my leg day warm up and then some light box jump squats and paused hang cleans (3x5 at 135 each) and a handful of box and depth jumps. Still nervous about planting on jumps over 1 step but itll come. Felt good today. Back was much improved (prolly 85% right now). Looking good for Monday so far.
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ChrisM

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Re: Chris' training journal
« Reply #1339 on: December 11, 2017, 10:28:39 pm »
+4
Lets see.... alrighty Sunday: chest day. Really wanted to get 315 on bench. Was so freaking close. Ugh. Dropped to 300 and crushed it. 5lb PR. Really fought the 315 attempt. Like, a TON. <More on that later.  Anyways. 3x8 at 245lbs. 1x15 paused at 135 (paused where i got stuck on 315).

So at this point... I gotta pee. No biggie. Oh wait. Fuck. Yea... theres a little blood there (like 3-4 drops). Thats no good. Im mildly freaking TF out. Drink half a gallon of water just to make myself pee again. No blood. Whew.

Decided itd be smart to skip heavy DB work and all core. Hammered some triceps and light seated shoulder work. Post gym hibachi and sushi and a movie with the gym buddies.

Today: Squat day! Was kind of tentative after yesterdays fun. Warmups were strong. Jumps feeling better for sure.

Back squat: bar x10, 135 x8, 225 x4, 315, 365, hell with it, 405.
Wasnt my best rep IMO. Vid shows im still favoring my "good" leg slightly. Depth wasnt the best either IMO.

315 for 3x5 and 225 1x15 to finish back squat. Front squat 135 2x10 and 185 x10.

Hit some light weight SL stuff (step ups, lunges with a hold, calf raises) and BW core to finish. Ended with 5 box jumps (video attached of last ine for progress purposes)

Box jump
<a href="http://www.youtube.com/watch?v=NyPavHPgBP8" target="_blank">http://www.youtube.com/watch?v=NyPavHPgBP8</a>

Squat
<a href="http://www.youtube.com/watch?v=kmQ_yBZwVSk" target="_blank">http://www.youtube.com/watch?v=kmQ_yBZwVSk</a>
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adarqui

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Re: Chris' training journal
« Reply #1340 on: December 11, 2017, 10:50:54 pm »
+2
blood in pee is a bit weird but i've had it a few random times too. if it becomes a regular occurrence, then definitely get it checked obviously :/ the scariest thing for me was peeing after drinking a ton of beet juice for the first time, was like holy shit wtf.. oooh, beet juice.

looking strong as usual! but def be careful if you're favoring. Wouldn't max it out often until that's more resolved.

Coges

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Re: Chris' training journal
« Reply #1341 on: December 12, 2017, 01:29:00 am »
+1
the scariest thing for me was peeing after drinking a ton of beet juice for the first time, was like holy shit wtf.. oooh, beet juice.

^^^ this!!! Scariest shit ever! Well, maybe not scarier than real blood but you get what I mean.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ChrisM

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Re: Chris' training journal
« Reply #1342 on: December 12, 2017, 05:11:08 pm »
+2
Havent had it happen again so I'm not sure what happened but definitely something I'll be monitoring!

As for the squat maxes, I'll probably stick to a 365 or 385 top single depending on how I feel that day until the end of the year and focus on 3-4 strength building sets (3-5 reps) and a high rep finish set. I'm happy at this weight for now (184ish lbs) as I think I'll drop 2-3 lbs when i start playing ball consistently again.

Also, no drinking beet juice. Got it. 😂
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ChrisM

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Re: Chris' training journal
« Reply #1343 on: December 15, 2017, 09:14:20 pm »
+2
Deadlifted Thursday late, Ok Friday am. Ugh. Didnt make it to the gym til 1am. Tired. And broke my shaker bottle so no pre workout. Fantastic lol!

Warmups actually went very well. Jumps felt great. Couple almost felt like pre injury levels. Got to deads and worked to a 455 top single. Felt heavy. Backed off to 405 fpr 3x2 then a 3x8 at 365. Straight leg dead finisher 20 rep srt at 135. Good burn. Dicked around with some BSS, ham curls and glute kickbacks but was just dead tired.

Hit back today along with some light core work. May attempt some light explosive stuff tomorrow depending on sleep/feel.
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ChrisM

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Re: Chris' training journal
« Reply #1344 on: December 18, 2017, 06:39:57 pm »
+1
SQUAT day!

BW: 184.4lbs.
Warmups: good. Had one box jump that felt fantastic. Depth jumps had so springiness as well.

Backs squat: bar x10, 135 x6, 225 x3, 315 x1, 365 x1 paused. 315 5x5. 225 x15 paused. <that last set tho. Sheesh. lol

Front squat: 135 3x10, 225 x3.

Hit some stepups, calves and lunges the did some light high rep ham curls and leg extensions to finish. Good workout overall.
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ChrisM

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Re: Chris' training journal
« Reply #1345 on: December 22, 2017, 10:59:28 pm »
+1
Lets see, had typical back day Tues and shoulders on Wed. Slept like SHIT Wed night (ok more like could NOT sleep, managed an hour and a half) and tried to split my training on thurday like this: morning heavy deads (yea in no sleep, im an idiot), try some light shooting in the afternoon and then hit accessory work for glute/hams. Except... it didnt work that way lol!

Felt lethargic in my warmups but had a few springy depth jumps at the end. On my warmups for lifts 405 single felt heavy so instead of a 475 top i went to 455. Failed. Didnt freakin move. Lets try again. Same shit. WTF. Am i that drained? 3rd time (<dumbass) got it but it fried me. Erectors are toast again. Did 2 405 triples and was just done. No shooting. No accessory work later. Just heating pad and rest. Lots.

Woke up this am, had trouble putting on socks lol! 2 ibuprofen as pre workout and a good stretch out then decided id hit some light low back stuff to get some blood to the area. Couple sets of barbell rows at 135 and some body weight hypers got it feeling really well. Moved on and got 225 5x5 on rows. Um wth? Ok. Finished back work and hit core and my back feels much improved? Im going to roll with it.

In other related stuff Im thinking im going to add some good mornings into my workouts and switch up some lifts. Also, knee is feeling slightly better but i STILL cant do pistols on my left leg because it gives out. So looking like another visit to the doc post Christmas. Yay.
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ChrisM

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Re: Chris' training journal
« Reply #1346 on: January 03, 2018, 06:08:26 pm »
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Kinda took a forced deload last week with my back being tweaked. Contined this week kind of. Stopped at a 365 squat and light back off sets Monday. Not a lot of volume. Will do the same tom for deads (<probably going to use the trap bar for a week or too until the back is 100%) and other work. Bodyweight is right at 186-187 right now and im still decently cut so i guess its upper body mass. Played a few games today for the forst time in forever with no real pain. Only went about 50% but still played well ish. Handle and j are rusty off course and I dont feel bouncy but had a couple decent jumps. ME but the run up was slow on purpose if that makes sense? Real test comes tom when I see how it feels. Ive scheduled another rpund of tests with the docs because the knee just feels "off". Not really painful but its still weak unilaterally and just sore/stiff  sometimes for no reason. I think a buddy got my last jump on his snap so I mught snag it and upload of he sends it to me. Maybe had about 10 jumps total after the 3 games of halfcourt 4v4
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ChrisM

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Re: Chris' training journal
« Reply #1347 on: January 04, 2018, 08:50:18 pm »
+2
Deadlift day!

Knee felt better than i expected after yesterday so thats pleasant. Felt slightly springy in warmups as well.

Trap bar deads: 135 x8, 225x 5, 315x1, 405 x1. <Didn't plan on going higher but it felt really smooth. However i can only fit 405 on this bar so. 3x3 at 405 and 2x8 at 315.

BSS (135 x8, x8, 185 x3) felt much much better today. Hit some calves and ham curls as well. BW was 185 today.
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ChrisM

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Re: Chris' training journal
« Reply #1348 on: January 07, 2018, 02:35:49 pm »
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Back is still tight but seems to be getting better slowly. It has shown me i was extremely slack on stretching.

Did some warmups, box and depth jumps along with some banded jump.squats and hang cleans (all light) yesterday and the knee felt ok. Still feeling it out day to day it seems
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ChrisM

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Re: Chris' training journal
« Reply #1349 on: January 08, 2018, 12:57:36 am »
+8
Chest day and I said f it and went after some stuff...

Bench: 135 x8, 225 x4, 275 x1, 315 x1 :personal-record: :personal-record: yessss. 275 for a 3x2 then 245 for 3x5. 135 x20 paused to finish.

Then got a very random phone call and went to see someone. Came back and hit incline up to a 245 single then a 3x8 at 185. Hammered triceps and delts to finish it up. Great day for me considering i hate chest day lol
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